DEBUNKED CALORIE COUNTING - INFOGRAPHIC BUNDLE - Marc Z Fitness and Nutrition
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CALORIE COUNTING
DEBUNKED
INFOGRAPHIC BUNDLE
01
THE COST OF GETTING LEAN
02
THE PROBLEM WITH CALORIE COUNTING, PART 1
03
THE PROBLEM WITH CALORIE COUNTING, PART 2
04
THE PORTION CONTROL GUIDETHE COST OF
GETTING LEAN:
IS IT REALLY WORTH THE TRADE-OFF?
SIX-PACK ABS. TIGHT BUTTS.
LEAN, VIBRANT, FLAWLESS HEALTH.
THAT’S THE IMAGE THE FITNESS INDUSTRY IS SELLING.
But have you ever wondered what it really costs to achieve that cover model look?
What you have to do more of? What you have to give up?
Make no mistake, there are real trade-offs. Let’s talk about what they are.
UNHEALTHY
Athletes at this
level of body fat
Do more
Almost none.
Eat processed foods.
Benefits Eat big portions.
Easy fallback for some folks. Eat quickly.
Does not require much
thought or work.
Do less
Tradeoffs
Poor health. Exercise of any kind.
Low energy levels. Eat fewer whole foods.
Poorer life expectancy.
Sleep less.
Risks of metabolic syndrome.
May need medications
to manage various conditions.
>20% >30%VERY EASY TRANSITION
HEALTHY
Athletes at this
level of body fat
Do more
College aged athletes. Eat slowly until satisfied
at 60% of your meals.
Off-season elite bodybuilders.
Olympic shot putters. Include 1-2 palms of protein dense
foods in 1-2 meals per day.
Benefits
Include 1-2 fists of vegetables
Improved health & energy. in 1-2 meals per day.
Improved sleep. Exercise 3-5 times per week,
Exercise is easy and enjoyable. any activity you enjoy,
any intensity level.
Tradeoffs
Requires some thought
Do less
and planning.
Eat fewer desserts and
You’ll look good
processed foods.
but not super lean.
Drink fewer caloric beverages
15-20% 25-30%
EASY TRANSITION
HEALTHY
Athletes at this
level of body fat
Do more
Olympic canoe and kayak athletes. Eat slowly until satisfied
at 75% of your meals.
Professional baseball players.
Include 1-2 palms of protein
Professional softball players. dense foods in 2-3 meals per day.
Benefits Include 1-2 fists of vegetables
in 2-3 meals per day.
Fairly easy to maintain.
Exercise 30-45 minutes daily, with
Energy levels will continue 1-2 sessions breaking a sweat
to improve.
Sleep at least 7 hours per night.
Will probably be able to reduce Zzz...
or eliminate many medications.
Tradeoffs Do less
Requires some planning and Eat desserts / processed foods 3-5
may require minor social sacrifices, times per week, within reason.
e.g. exercising instead of hanging
out with friends at a bar. Drink up to 3-5 caloric beverages
per week.
May require effort and attention
to maintain this much sleep.
May require some increased 13-15% 23-25%
food prep skills and effort.MEDIUM TRANSITION
HEALTHY
Athletes at this
level of body fat
Do more
Olympic swimmers. Eat slowly until satisfied
at 90% of your meals.
Professional hockey players.
Include 1-2 palms of protein dense
Olympic volleyball players.
foods in each meal.
Benefits Include 1-2 fists of vegetables
in each meal.
Fit appearance and good
overall health. Include 1-2 thumbs of healthy fats
and 1-2 cupped handfuls of quality
Fewer food cravings due to
carbs at most meals.
balanced diet and exercise regime.
Relatively easy to maintain once Exercise 45-60 minutes daily, with
practices become habitual. 3-4 sessions breaking a sweat.
Sleep at least 7-8 hours per night.
Tradeoffs Zzz...
Requires more planning and
greater overall attention to diet.
Do less
Requires a greater time Eat desserts / processed foods
commitment for the more 1-2 times per week, within reason.
consistent exercise regime.
Drink up to 1-2 caloric
May need assistance or
coaching to achieve this 10-12% 20-22% beverages per week.
amount of consistency.
HARD TRANSITION
HEALTHY
Athletes at this
level of body fat
Do more
Eat slowly until satisfied
Olympic level boxers and wrestlers. at 95% of your meals.
Olympic sprinters Include 1-2 palms of protein
(100-400 meters). dense foods in each meal.
Olympic level gymnasts. Include 1-2 fists of fibrous
Benefits vegetables in each meal.
Will probably look extremely Include 1-2 thumbs of essential
lean; will have that six-pack. fats in each meal.
Overall health will probably be Exercise 60-75 minutes daily,
good due to carefully balanced with 4-5 sessions breaking a sweat.
and minimally processed diet. Sleep at least 8 hours per night.
Zzz...
Will likely have high work
capacity and good stamina. Do less
Tradeoffs Limit carbs to post-workout
or designated higher carb days.
May struggle in social situations,
especially those involving food. Eat desserts / processed foods once
every 1-2 weeks, within reason.
May not have time for social
opportunities outside of exercise. Drink a caloric beverage once
May have to give up other hobbies
6-9% 16-19% every 1-2 weeks.
and interests outside fitness.VERY HARD TRANSITION
UNHEALTHY
Athletes at this
level of body fat
Do more
Elite bodybuilders on contest day. Eat slowly until satisfied
at 99.9% of your meals.
Fitness models on
the day of the photoshoot. Incorporate calorie/carb cycling. Cal
Follow meal plan with predeter-
Benefits mined foods and amounts,
and measure food specifically.
May feel pride at achieving
an athletic goal. Include exact amount of lean
proteins, fibrous veggies, and
Tradeoffs healthy fats in each meal.
Exercise 45-75 minutes,
Will have difficulty socializing twice daily, with 6-7 sessions
in most typical situations where breaking a sweat.
food is involved.
Sleep at least 8-9 hours per night.
May miss out on fun events with Zzz...
family and friends.
Big time commitment to measure, Do less
weigh, and track all foods.
Hyper focus on diet and exercise may Limit carbs to post-workout
contribute to disordered eating. or designated higher carb days.
Time required for exercise may Eat desserts / processed foods
crowd out all other pursuitsTHE LEVELS OF LEANNESS SEEN ON COVER
MODELS ISN'T NECESSARILY HEALTHY.
In fact, the type of severe dieting they often use can lead to:
LOSS OF SEX DRIVE AMENORRHEA (IN WOMEN)
DISORDERED EATING LOW TESTOSTERONE (IN MEN)
SOCIAL ISOLATION AN UNBALANCED LIFE
HEALTHY, ATHLETICALLY LEAN, OR SUPER LEAN?
IT ALL DEPENDS ON YOUR PRIORITIES AND GOALS.
FIRST, FIGURE THEM OUT.
If you don't know what your priorities are, now's a great
time to explore that.
NEXT, DECIDE WHAT YOU'RE WILLING TO DO.
What will you do to serve those goals and priorities? Why?
NEXT, DECIDE FREQUENCY.
How often, how consistently, and how precisely, are you
willing to do those things?
NEXT, DECIDE WHAT YOU'RE NOT WILLING TO DO.
What are you unwilling to do? To trade off? To give up?
Now you can make better decisions, leading to the body you really want,
while living the life you really enjoy.THE SURPRISING PROBLEM
WITH CALORIE COUNTING
PART 1: ‘CALORIES IN’
Most people who count calories for weight management assume it’s an exact science.
Here, 5 reasons why tracking the calories in your food is a flawed approach.
1 CALORIE COUNTS ARE IMPRECISE.
The calorie counts on food labels and in databases are averages. Research shows that the
true calorie content of what you’re eating is often significantly higher or lower.
APPLES CARROTS TOMATOES
1 medium apple 1 cup carrot sticks 1 cup chopped tomato
83 Cal 93 Cal 116 Cal 37 Cal 50 Cal 61 Cal 23 Cal 32 Cal 49 Cal
lowest average highest lowest average highest lowest average highestLEAN BEEF LOIN SWEET POTATO
1 6-oz filet mignon 1 large sweet potato
323 Cal 446 Cal 506 Cal 231 Cal 339 Cal 705 Cal
lowest average highest lowest average highest
WHITE BREAD PEANUTS
1 slice of bread 1/3 cup chopped peanuts
51 Cal 66 Cal 78 Cal 213 Cal 226 Cal 276 Cal
lowest average highest lowest average highestFood companies may use any of 5 different methods
to estimate calories, so the FDA permits inaccuracies
of up to 20%.
So “150 calories” actually means 130-180 calories.
ERROR: UP TO 50%*2 WE DON’T ABSORB ALL OF THE
CALORIES WE CONSUME.
For decades, scientists have
used this formula to come up
with calorie counts that reflect
only what we’ll absorb:
Some calories pass
through us undigested,
and this varies from food
to food.
9.45 Cal 9.00 Cal
5.65 Cal
4.00 Cal 4.10 Cal 4.00 Cal
1.65Cal
0.45 Cal 0.10Cal
1G PROTEIN 1G FAT 1G CARBOHYDRATES
TOTAL CALORIES PER 1 GRAM OF MACRONUTRIENT
CALORIES AVAILABLE FOR ABSORPTION
CALORIES NOT ABSORBEDBUT THIS FORMULA DOESN’T TELL
THE WHOLE STORY, EITHER.
For example, the formula doesn’t work for nuts and seeds,
because we absorb fewer calories from them than calculated.
Only
Only
68% 79%
absorbed absorbed
Only
95%
absorbed
Another example: The formula is wrong about fiber-rich foods.
17% 28% 21% 12% 10% 15%
more calories more calories more calories more calories more calories more calories
absorbed absorbed absorbed absorbed absorbed absorbed
TOMATOES KALE CABBAGE ORANGE MANGO BLACK BEANS
(COOKED)
And another example: It turns out that the number of calories available for absorption from
protein-rich foods is much more variable than the formula calculates.
ERROR: 10% ON AVERAGE3 HOW YOU PREPARE FOOD
CHANGES ITS CALORIE LOAD.
Cooking your food generally makes more of the calories available for absorption, and
food labels don’t always reflect that.
47 Cal 196 Cal 101 Cal
74 Cal 240 Cal 193 Cal
35% 22% 91%
CHOPPING OR BLENDING YOUR FOOD ALSO INCREASES CALORIES ABSORBED.
ERROR: UP TO 90%4 INDIVIDUALS ABSORB
CALORIES UNIQUELY (AND VARIABLY).
Our own individual gut bacteria can increase
or decrease the calories we absorb.
People with a higher proportion of Firmicutes
bacteria absorb an average of
150PER
MORE
DAY
calories
than those with a higher proportion of Bacteroidetes.
5 PEOPLE AREN’T GREAT AT
EYEBALLING PORTION SIZES.
Studies show that people mis-measure portions about two thirds of the time,
so it’s easy to accidentally consume a lot more calories than you intend to.
additional 1 tbsp
+94
additional 1/2 cup
spaghetti
+111 additional 1/2 cup
beans
+114
peanut butter calories
calories calories
additional 1 oz
cheese
+113 additional 1 tbsp
+120 additional 1/4 cup +130
calories olive oil calories ice cream caloriesPUTTING IT ALL TOGETHER
Because…
Calorie counts are imprecise;
We don’t absorb all of the calories we consume;
How you prepare food changes its calorie load;
Individuals absorb calories uniquely and variably; and
People aren’t great at eyeballing portion sizes…
…calorie counting may not be worth the work.
TOTAL ERROR WHEN COUNTING ‘CALORIES IN’:
UP TO 25%
SO, WHAT’S
THE SOLUTION?
For a much easier portion
measurement system, see
The Problem with Calorie Counting, Part 2THE SURPRISING PROBLEM
WITH CALORIE COUNTING
PART 2: ‘CALORIES OUT’
Most people who count calories for weight management assume it’s an exact science.
Here, 4 reasons why tracking the calories you burn can be problematic.
1 CALORIE BURN ESTIMATES
ARE IMPRECISE.
The calorie expenditure figures you see in lifestyle publications, online calculators,
and fitness trackers are based on laboratory averages with large margins of error.
DIRECT CALORIMETRY MARGIN OF
ERROR:
3.3%
UP TO
Scientists use a hermetically sealed
isolation chamber to measure energy
burned. It’s the most expensive method,
so it’s rarely used.
DOUBLY LABELLED
MARGIN OF
ERROR:
WATER METHOD
10.2%
UP TO
Study subjects drink water containing
medical isotopes, which scientists measure
in body fluids over time to estimate
average daily metabolic rate.
INDIRECT CALORIMETRY MARGIN OF
ERROR:
45%
UP TO
Gas exchange measurements are taken
to estimate energy expenditure. This is
the method behind 99% of the calorie
burn estimates you see.Consumer fitness trackers are off by about 30% for total daily calorie expenditure. And
for aerobic exercise, the devices show errors between
9% and 23%. Here’s what that looks like for a 300-calorie workout.
400
371
337 338 338 339
328 330 331
300 ERROR ERROR ERROR ERROR ERROR ERROR ERROR ERROR
calories
burned 9.3% 10.1% 10.4% 12.2% 12.6% 12.8% 13.0% 23.5%
272 270 269
263 262 262 261
230
200
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ERROR: AT LEAST 10%*2 INDIVIDUALS BURN CALORIES
UNIQUELY AND VARIABLY.
Many factors affect the true number of calories you’ll burn during exercise and at rest.
EPIGENETICS
External factors affect how genes are
expressed. In mice, when a mother eats
GENES more of a specific nutrient (methyl
A single variation in the FTO gene can donors) during pregnancy, her offspring
cause you to burn 160 fewer calories per burn 5% more calories per day than others.
day. Human studies indicate the potential for
similar findings.
BROWN
FAT
In cold environments, people with
brown fat (fat tissue containing more
mitochondria) burn up to
400 calories more per day than people SLEEP
without it. Diet is also a factor: In one Sleep deprivation for a single night
study, people who ate capsaicin may decrease calories burned by 5-20%.
burned 120 more calories per day via
brown fat activation.HORMONES
Women’s menstrual cycle affects their
resting metabolic rate.
1,600
1,588
BMR (CALORIES)
1,500 1,500
1,480
1,453
1,400 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
MENSES OVULATION
FOLLICULAR PHASE LUTEAL PHASE
PHASE OF MENSTRUAL CYCLE
Overall, it’s not unusual for an individual’s metabolic rate to vary by
100 calories from day to day.
ERROR: UP TO 20%3 WHAT AND HOW MUCH YOU EAT INFLUENCES
HOW MANY CALORIES YOU’LL BURN.
For example, in response to overeating, metabolism increases.
However, some people’s metabolism will adapt more than others’.
0.79 LB. GAINED
1,000
CALORIES MORE
THAN THEY NEED
PER DAY FOR
8 WEEKS
9.3 LB. GAINED
Without adaptive metabolism, each person would have gained 16 pounds.
Importantly, you’ll burn more energy digesting some macronutrients than others.
PERCENTAGE OF A MACRONUTRIENT’S CALORIES YOU’LL BURN VIA DIGESTION
PROTEIN CARBOHYDRATES FATS
20-30% 5-10% 0-3%
ERROR: UP TO 20%4 YOUR WEIGHT HISTORY INFLUENCES
HOW MANY CALORIES YOU’LL BURN.
If you've ever been overweight / obese,
your metabolic rate may be lower than
equations predict due to something
called adaptive thermogenesis.
Consider a 40-year-old man who weighs 200
pounds. Equations predict he'll require
2,759 calories / day to maintain his weight.
He starts to eat less in an effort
to lose weight.
Over time, he loses 20 lb., or 10% of his previous body
weight. Since a smaller body needs to process fewer
calories to live, his total caloric output goes down.Because the man has been living
on a calorie deficit and lost significant
weight, his brain thinks he’s in danger of starving
to death. His fat cells release less leptin, a
hormone that influences hunger and activity cues.
This sends the body into calorie conservation mode,
causing the man to subconsciously move less (via a
drop in non-exercise activity thermogenesis, or
NEAT) and making his muscles more efficient so
he burns fewer calories even when he
exercises.
Because of this adaptive thermogenesis, research
shows the man may always require up to 300 fewer
calories per day than equations predict to
maintain his new weight.
Whereas most equations would predict the man
requires 2,623 calories per day to maintain 180 lb.,
he might actually need as few as 2,323 daily.
ERROR: UP TO 10%PUTTING IT ALL TOGETHER
Because…
Calorie burn estimates are imprecise;
Individuals burn calories uniquely and variably;
What and how much you eat influences the calories you’ll burn; and
Your weight history influences how many calories you’ll burn…
...counting ‘calories out’ may be less reliable than you think.
TOTAL ERROR WHEN COUNTING ‘CALORIES OUT’:
UP TO 25%
WHERE DO WE GO
FROM HERE?
Tracking calorie intake and calorie output is
imprecise and variable. Until science comes up with a
better way, we like to keep things simple:
Commit to a daily movement practice and ballpark
food portions using a hand measurement system.PORTION CONTROL GUIDE
FORGET CALORIE COUNTING.
TRY THIS METHOD INSTEAD.
Most people think controlling portions means counting calories, but we think
there’s a better way. Try our (much easier) Hand Measure system instead.
YOUR HAND IS ALL YOU NEED
Your hand is proportionate to your body, its size never changes, and it’s always with you,
making it the perfect tool for measuring food and nutrients - minimal counting required.
A serving of protein A serving of A serving of carbs = A serving of
= 1 palm vegetables = 1 fist 1 cupped hand fats = 1 thumb
HERE’S HOW
TO USE THIS
METHOD
TO BUILD
A PLATESTEP
1
PROTEIN
Men: Meat, fish, eggs, Women:
Two palm-sized portions cottage cheese, One palm-sized portion
(~ 40-60 g protein) and Greek yogurt (~ 20-30 g protein)
STEP
2
VEGETABLES
Broccoli, spinach,
Men: salad, carrots, etc. Women:
Two fist-sized portions One fist-sized portion
STEP
3
CARBOHYDRATES
Grains, starches,
Men: beans, and fruits Women:
Two cupped-hand sized portions One cupped-hand sized portion
(~ 40-60 g carbs) (~ 20-30 g carbs)
STEP
4
FATS
Oils, butters,
Men: Women:
nut butters, nuts,
Two thumb-sized portions One thumb-sized portion
and seeds
(~ 15-25 g fat) (~ 7-12 g fat)
Men eating 3-4 meals as outlined would get around 2,300 - 3,000 calories each day. Women eating 3-4
meals as outlined would get around 1,200 - 1,500 calories each day.NOW, CUSTOMIZE THE PLAN FOR YOU
Active men do best with 6-8 servings of each food group per day
(~2,300-3,000 kcal). Active women do best with 4-6 servings of each food
group per day (~1,500 - 2,100 kcal).
From there, adjust the number of portions to meet your personal needs
and goals.
IF YOU NEED MORE FOOD IF YOU NEED LESS FOOD
BECAUSE YOU… BECAUSE YOU…
• Are larger in stature • Are smaller in stature
• Aren’t feeling satisfied at meals • Are feeling too full at meals
• Eat less frequently throughout the day • Eat more frequently throughout the day
• Are very active • Are not very active
• Are trying to gain muscle • Are trying to lose weight
• Aren’t getting muscle-gain results • Aren’t getting weight-loss results
…THEN START BY ADDING… …THEN START BY REMOVING…
Men: 1 cupped handful of carbs Men: 1 cupped handful of carbs
and/or 1 thumb of fat to a few and/or 1 thumb of fat from a few
meals each day. meals each day.
Women: 1/2 cupped handful of Women: 1/2 cupped handful of carbs
carbs and/or 1/2 thumb of fat to a and/or 1/2 thumb of fat from a few meals
few meals each day. each day.
This system is easier than counting calories and nearly as accurate.
Just like with counting, though, pay attention to results and adjust as needed.You can also read
